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one more for good measure...
4/3 warmup: trifecta, overhead lunge, b.s.s., skip rope x200
1)thick bar incline press 155x6 165x6 175x6 185x4 (22)
2)chin +25x9 +30x9 +40x10 (28)
3)sumo dl 275x3 315x2,1 365x1,1 385x1 405x1 415x1 (8)
 
Warmup,

2H Swings 24kg

5 sets 5

Double Swings 24kg

Top of the minute for 10 minutes 25 seconds on 35 seconds off

 

Stretching and joint mobility for cool down

 
 
Barbell Military: 165- 5x1, 145- 5x5

Handful of chins between most of those.

BB wrist curl 55 x 50
 
RoP Medium Day

3(1,2) 24 kg C&P ss w/ 3(1,2)pull-ups

1 min rest between rungs and ladders

8 minutes 20 kg swing
 
Tested my max lifts last week- 105 bench, 225 deadlift, 195 back squat.  Feel free to give me feedback on form- the first time I picked up up a barbell was 4 months ago, so I'm a total novice.

http://www.youtube.com/watch?v=7x_M9ozP30g

http://www.youtube.com/watch?v=wqBCfeioODQ

http://www.youtube.com/watch?v=3ch0-12t-o8

Today was sets of 3 rack deadlifts from empty bar with 30 lb jumps to 225.  Sets of 2 front squats with 20 lb jumps from empty bar to 135 lbs.
 
ROP Medium Day

Warm-up  5 min SJ, 10 min Pump, DL, Halo

all with 24kg

C&P 5(3 + GSQ, 3 + PU, 3 + GSQ + PU, 3 no rest between ladders)

Swing   10 min on the top of minute (20 2h)  (20 2h), (20 2h), (10 2h), (5 l/r),  (5  2h, 5 l/r) (19 l/r switch), (5 2h, 5 l/r),  (10 2h) (10 2h, 5 l/r)

NO Grip,,

 
 
Kristen, looks good.   You've learned a lot in 4 months.

I'd go lighter on your bench and be sure to pause at the bottom - it's what you'll have to do at a meet if you ever participate in one, and it will make you stronger and the weakest part of the lift.  If you like moving a bigger weight without a pause, do that sometimes and do lighter, paused reps at other times.

I'd turn your feet out a little for your deadlift - your knees almost buckle in, and turning your feet out a bit will probably help with that.

Keep up the good work.

-S-
 
Variety play around session and startin to intorudce myself to the 32Kg.

1) Swings 2 handed (32kg) 2o, 20, 20 ,20, 20, 10,10

( 30 second reste between sets)

2) Getups ( 24kg) 3 right 3 left

3) Maxercist rows 2 x 5 ( 32kg)

4) Kneeling crush curls ( 32kg) 2 x5

5) relaxed stretching and cool down full body.
 
Steve,

Thank you for the advice!  I'd like to do a meet at some point so that's good feedback.  I think I have more on the deadlift if I can get my form right!
 
@Kristen - looks good but with room for improvement (always right? ) in your set up. I'm primarily referring to bench here, but this applies to squat as well. Tighter is better. Dave Tate said something along the lines of, "If you think you're tight enough, you're not." The following video should be helpful, but I wouldn't watch it at work:

http://www.t-nation.com/free_online_article/sports_body_training_performance/dave_tates_sixweek_bench_press_cure
 
ROP

4 ladders, 3 rungs C&P 40kg and Pull Ups 16kg

7 Minutes of Double Snatches 2 x 16kg- 70 reps

GTG

24kg Pistols- 5 reps x 3 sets

New PR with presses! That Beast Pull up seems a long way away. I will probably attempt a Beast Pistol soon.
 
Thanks, Russell.  My bench definitely needs help- I've been working overhead press, but I figured I'd try bench just to do it.  I have a lot to learn.  The video was great- really useful!
 
Rop Heavy Day

4(1,2,3) 24 kg C&P ss w/ pull ups 4(1,1,1)

Rest was the rung number.  ex. 1(1) 1 minute rest.

6 minutes 24 kg swing
 
Russell, just what I needed to read/watch at this point in my training - thanks for the link.

-S-
 
ROP Heavy Day,  and test day

Warm up:  SJ x 10 min, 16 kg halos

Dead cleans 24kg 2(1,1), 32kg 2(1,1), 40kg 2(1,1)

32kg, 3l, 4R  Probably could have gotten at least one more each side,  re clean after each press.

Might have messed up here, went ahead and did my heavy day workout before the snatch

5(4+PU, 4+GSQ, 4+PU, 4+GSQ, 3)  took my time on these so proabably about a minute between upper rungs and between each ladder.  last ladder no rest between rungs.

Snatch,  didn't really try to max, definitely should have done this before the workout,

Top of minute:  6(5l, 5r), 1(6l, 6r), 1(7l, 7r), 1(8,8)  + 40 1 handed swings last minute,, callouses burned a bit so didn't snatch the last minute.

Pretty fried so no Grip today except, 1 (10l/r) CC 1 and Red bands.
 
Power to the People has been my go-to program for strength for the last nineteen months or so (helped jump my deadlift up from 300 lbs to 405 lbs in that timeframe). I keep the rule of 10 in mind, having encountered different variants of PTP (2x5, 3x3, 5-3-2, and 3-2-3-2) over this timeframe.

Using a 3-2-3-2 rep scheme (I've been using it for the last month) my last session looked like this:

Press @ 110 lbs: 1 x 3

Press @ 115 lbs: 1 x 2

Press @ 100 lbs: 1 x 3

Press @ 105 lbs: 1 x 3

(All sets of press were preceded with a powerclean of the weight from the gym floor)

Deadlift @ 330 lbs: 1 x 3

Deadlift @ 335 lbs: 1 x 2

Deadlift @ 300 lbs: 1 x 3

Deadlift @ 305 lbs: 1 x 2

Weighted Pullups @ 25 lbs: 8,7,6,5,5

Conditioning: 10 minutes as many rounds as possible of -

25 meter swim

5 pushups

(I carried out a dozen such rounds).
 
Treadmill: 6.0 speed

800 @ 5.0 incline, 600 @ 5.5, 400 @ 6 - 400 run as rest between at 1.0 incline

BB Press: 165 6x1, 155 x5, 3, 3

Double 32kg clean and press: 2x5

BB finger rolls a few sets as heavy as I could get
 
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